Kettlebell Gorilla Row
The kettlebell gorilla row is a pulling exercise where you stand over two kettlebells in a wide stance and row them up one at a time. It builds your lats and rhomboids, with your biceps helping the pull and your quadriceps holding the low stance. It suits beginners who can already hinge comfortably with a flat spine, and it works well for experienced lifters who want a back exercise that also raises the heart rate.
Muscles worked
The Kettlebell Gorilla Row mainly works your lats and rhomboids, with your biceps and quadriceps helping.
Setting up
- Place two kettlebells on the floor, about shoulder-width apart, with the handles facing forward. Start with a light pair, for example 8 to 12 kg each, so you can learn the rhythm.
- Stand with your feet wider than your hips, toes turned out slightly, with the kettlebells between your feet. Wear flat, stable trainers.
- Push your hips back, soften your knees and reach down to take a handle in each hand. Keep your chest proud and your spine long and flat, with your neck in line with it and your eyes on the floor a short way ahead.
How to do the Kettlebell Gorilla Row
- Grip both handles and take a big breath in. Tense your stomach as if someone were about to poke it, and press your feet firmly into the floor.
- Push the left kettlebell into the floor to share the load, then pull the right one up by driving your elbow back towards your hip.
- At the top, squeeze your right shoulder blade towards your spine. The kettlebell should finish beside your ribs or hip, with your forearm close to vertical.
- Lower the right kettlebell under control and set it down on the floor without letting it bang or pull you forwards.
- Now row the left kettlebell in the same way while the right one stays planted.
- Carry on alternating sides for your chosen number of reps, keeping your hips and shoulders square to the floor throughout. Put both kettlebells down before you stand up.
Form tips
- Think about driving your elbow to your hip rather than lifting the kettlebell. This keeps the work in your lats instead of your arms.
- Pause for a beat at the top and squeeze your shoulder blade towards your spine to bring your rhomboids into play.
- Press the resting kettlebell into the floor as a support. This helps you stay steady and stops your body twisting.
- Keep your knees bent and pushing out in line with your toes. You should feel your thighs working to hold the low position.
- Keep your head in line with your spine and your gaze down, not forwards, so your neck does not strain.
Common mistakes
Rounding the spine
Push your hips further back and lift your chest slightly before you grip the handles. If you cannot keep a flat spine, use lighter kettlebells or raise them on a low platform.
Twisting as you row
Keep your belt buckle pointing at the floor and your shoulders level. Press the resting kettlebell down firmly and slow the rep so the rowing arm does not pull your body round.
Yanking the kettlebell with momentum
Lower the weight, or slow down. Pull smoothly, pause at the top and lower with control so your back does the work, not a jerk from your hips.
Standing too upright or too narrow
Widen your feet and sit your hips back until your torso is leaning well forward. A wide base gives the kettlebells room to move past your legs and keeps you stable.
Sets and reps
| Build strength | 4-5 sets of 5-6 reps per side with a challenging weight, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps per side, resting 60-90 seconds between sets. |
| Fat loss and fitness | 3-4 rounds of 40 seconds of continuous alternating rows with a lighter weight, then 20 seconds rest. Keep every rep neat. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Kettlebell Gorilla Row alternatives
Machine taken, or want some variety? These work the same main muscles.
Kettlebell Gorilla Row FAQs
What weight kettlebells should I use for gorilla rows?
Start with a pair you can row for 10 reps per side with a flat spine and no twisting. For many beginners that is around 8 to 12 kg each. Increase the weight only when your last reps are still smooth and controlled.
Can I do gorilla rows with one kettlebell?
Yes. Stand with one kettlebell between your feet, row it with one arm and complete your reps before switching sides. You lose the alternating rhythm, but it is a good way to learn the movement before using two.
How is a gorilla row different from a bent-over row?
In a gorilla row the kettlebells start on the floor between your feet, you stand in a wider, lower stance and the resting kettlebell acts as a support. A bent-over row is usually done with a barbell or dumbbells held in the hands. The gorilla row also keeps your quadriceps working more to hold the position.
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